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Training Log Archive: ColinKo

In the 7 days ending Mar 2, 2019:

	activity	#	time	miles		km		+m
	Running	5	4:01:09	35.2	(6:51)	56.65	(4:15)	436
	Orienteering	2	1:46:22	13.2	(8:04)	21.24	(5:00)	354	49c
	WU BBA	4	1:09:18	8.56	(8:06)	13.78	(5:02)	30
	Stretching	6	55:00
	WU \| CD	3	50:00	6.68	(7:29)	10.75	(4:39)	48
	Cycling	2	40:00
	Strength	1	30:00
	Total	20	9:51:49	63.64		102.42		868	49c
	[1-5]	15	8:56:49
averages - sleep:7.7

2:16

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» now

Saturday Mar 2, 2019 #

Note
slept:8.0

Just spent like 15min on deleting redundant data because of the garmin connect sync..

7 AM

WU BBA 19:09 [1] 4.12 km (4:39 / km) +12m 4:35 / km
shoes: NB 1400

Stretching (+Blackroll ) 10:00 [0]

4 PM

WU | CD 15:00 [1] 3.67 km (4:05 / km) +11m 4:01 / km
ahr:147 max:162 shoes: Nike Streak 6

Running 45:24 [4] 12.77 km (3:33 / km) +50m 3:29 / km
ahr:175 max:183 shoes: Nike Streak 6

Tempo + Intervals Phönixsee

20’ // 5´ break // 2x90”/4x60”/4x30”/4x15” // previous interval as break
Worked out really well!

WU | CD 15:00 [1] 3.19 km (4:42 / km) +11m 4:38 / km
ahr:148 max:155 shoes: Nike Streak 6

5 PM

Stretching (+Blackroll ) 10:00 [0]

Friday Mar 1, 2019 #

Note
slept:8.5

8 AM

Running (BBA ) 54:00 [1] 11.72 km (4:36 / km) +64m 4:29 / km
shoes: NB 1400

Easy Run Phönixsee

Back to colder and more season appropriate weather.

9 AM

Stretching (+Blackroll ) 10:00 [0]

2 PM

Cycling 20:00 [1]

Strength 30:00 [3]

Yeah, still don’t like it..

3 PM

Cycling 20:00 [1]

Thursday Feb 28, 2019 #

Note
slept:8.0

1 PM

Running 45:54 [2] 11.24 km (4:05 / km) +157m 3:49 / km
shoes: Salomon Sense 7

Normal Run Wald

After 1k I started wearing my jacket as a belt, to warm for “winter”.

2 PM

Stretching (+Blackroll ) 10:00 [0]

Wednesday Feb 27, 2019 #

Note
slept:8.5

7 AM

WU BBA 19:39 [1] 4.11 km (4:47 / km) +10m 4:43 / km
shoes: Hoka M Mach

12 PM

Running 52:00 [1] 10.73 km (4:51 / km) +140m 4:33 / km
shoes: Salomon Sense 7

Easy Run Wald

With Dean the first half. Watch died shortly after, charging always helps..

1 PM

Stretching 5:00 [0]

Tuesday Feb 26, 2019 #

Note
slept:7.0

12 PM

Running 43:51 [1] 10.19 km (4:18 / km) +25m 4:15 / km
shoes: NB 1400

Easy Run Phönixsee

1 PM

Stretching (+Blackroll ) 10:00 [0]

Monday Feb 25, 2019 #

Note
slept:6.0 (rest day)

End of camp and travel day home..

6 AM

WU BBA 10:41 [1] 2.01 km (5:19 / km) +4m 5:16 / km
shoes: NB 1400

6 PM

WU | CD 10:00 [1] 2.19 km (4:34 / km) +10m 4:28 / km
shoes: Hoka M Mach

After traveling run

Sunday Feb 24, 2019 #

Note
slept:8.0

8 AM

WU BBA 19:49 [1] 3.54 km (5:36 / km) +4m 5:34 / km
shoes: NB 1400

11 AM

WU | CD 10:00 [1] 1.7 km (5:53 / km) +15m 5:38 / km
shoes: VJ Bold 9

12 PM

Orienteering 1:22:47 [5] *** 15.56 km (5:19 / km) +273m 4:53 / km
30c shoes: VJ Bold 9

TC_13_Long-Distance

Super nice terrain! Enjoyed it all the way. Expected the course to be a bit longer though but either way with the race from friday I am happy to see that I shouldn’t be "scared" about long distances.
Today´s race was good overall, mostly control area mistakes.

5 PM

Orienteering 23:35 [2] ** 5.68 km (4:09 / km) +81m 3:53 / km
19c shoes: Nike Streak 6

TC_14_Sprint-O

Another nice (easy running) sprint, this time in the old town of Antalya. Wanted to run slower but it was way to much fun. Nice ending to a good and fun training camp!
(Let´s say I was touristing towards the 11th control..)

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